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It is not an easy question actually.

In different times, different things helped.

Usually I like to think before falling a sleep, and I just fell a sleep in the middle of the thought.

But what can help:

1.) Wind down routine before sleep. So basically off-phone/off-computer time 1 hour before sleep. So I have 1 our to prepare for next day and read.

2.) Read before sleep. Book, and not computer. Tires the eyes, which helps to fall asleep.

3.) "Anchoring" sleep for bed. So try to only sleep in your bed, do not read there, etc. If you condition your mind to sleep in bed, you will fall a sleep easier.

4.) Concentrate on relaxing your body before sleep.

5.) No caffeine in the afternoon.

Sometimes I am really in thinking mood, then 4.) helps, but since I am doing 1.) 2.) 5.) I didn't need it. So this is kind of a toolbox in my opinion, that you can use.

WhisperWind 2y ago

Thank you.

Maybe my phone plays a big role in it as I use it in bed. Especially when you mention this anchoring thing. Never thought about anchoring being in bed for sleep only to sleep faster.

Even though I do my diary on my phone. Maybe just not doing it in bed then?

I also switched to e books only.

Do you think that going back to analogue books and diary would help as well?

So what I will try next is:

- writing diary 1 hour before bed and outside of my bed. After that I turn off all screens.

- never do anything else than sleeping in bed. Not checking my phone in the morning. That should create this anchor in the long run that bed means sleep.

- meditate before going to bed and concentrate on my body.

Let’s see how it goes.

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Discussion

Code & Psychology ⚡️ 2y ago

Thank you for the huge zap!

I think this would be a great start!

Maybe if you use an ebook reader with e-ink screen, it is also sufficient, because it has no background lighting. With phone, and pc the problem is mainly the blue screen light, but also the screen light. So I think you can keep your ebook usage, with an ebook reader.

The steps you mentioned are cool! Try it for a few weeks, and see the results. Usually you need to give some time for these.

I hope these will help to easily fall a sleep, and get a good sleep!

WhisperWind 2y ago

That’s actually a great use case for nostr:

Ask a question or write about a problem where you need help with. People are incentivized to give a useful answer.

And if you think the answer helped you, you can zap the amount you think it was worth.

Code & Psychology ⚡️ 2y ago

I fully agree!

Nostr is a value 4 value economy!